Sonoma Diet experience | the best diet for breastfeeding women

Sonoma diet is designed for young mothers, nursing mothers, newly crowned moms who again want to return to the state of being slim again. Other name for this diet is the California diet and in our region it is called the diet of lactating women. The basis of Sonoma diet is olive oil, wine, lean meat, fish, vegetables, fruits, whole grains, nuts and various seeds. The point of these diets is not to quickly lose excess weight, but to slightly change the bad eating habits and gradually bring the desired shape back.


The first phase - 3 kg in 10 days

Avoid starch and sugar and pay attention to balance and bulkiness of meals. Forget the candy, alcohol, saturated trans-fats, and even fruit.
Eat - lean protein (seafood, eggs, white meat without fat i.e. skin, lean pork and beef steaks, soy), milk products with very little fat, a little nuts, little peas, olive oil, spices.

The second phase - lasts until the desired weight
  • Menu is the same as in the first phase, with more vegetables and fruits, desserts without sugar added. A special pleasure is 2 dl of wine a day.

The third phase - Pssst! Sweets is allowed


The Sonoma Diet is a Californian-Mediterranean method of weight loss, Dr. Connie Guttersen, professor of nutrition and expert on Asian, Latin American, and Mediterranean food, named it after the region of Sonoma west of San Francisco where Mediterranean climate is present. Dr. Guttersen’s program is compiled and published in a book inspired by the problem of young mothers from Sonoma. Young women from the place otherwise known for its vibrant and slender men, after childbirth have not managed to take off weight and begged the doctor mentioned that they come up with a diet that will not affect the quality of their milk. She came to the conclusion that the best diet for breastfeeding women was diet based on lots of fruits, vegetables, whole grains, seeds and nuts, olive oil, lean meat and fish. This popular rainbow diet has its official page by the name “The New Sonoma Diet” and young mothers around the world visit it every day.
Sonoma Diet Recipes

Vegetables - peas, broccoli, tomatoes, zucchini, olives, kale, lettuce (vegetables with a low-carb diet - the first phase), beets, carrots.
(Second phase), green beans, potatoes, corn, squash (vegetables with plenty of starch - the third phase). In the second phase vegetables are consumed only once a day.

Fruit - the second phase you can eat two servings of fruit a day, and that means smaller piece or 1 cup. Peaches, figs, mangoes, bananas, pears, pomegranate can be used.

Grains - during the first phase you are allowed two servings of grains per day. During the other phase you can have up to four portions. Please note that you are a meal should consist out of 100 percent whole grains (including pasta, bread, cereals ...)

Fish and meat – do not eat soy and eggs. On their menu include fish, chicken, turkey, beef, and pork, but in much smaller quantities.

Dairy products - at every stage do not eat cheese and milk with a minimal amount of fat, a little Parmesan cheese and mozzarella. Yogurt is not drunk only in the first phase.

The liquid - water or regular sour, green, black or herbal tea. Coffee exclusively turkey with one tablespoon of milk and two pills a day for sweetening, and two dl of wine in the second phase of the diet. Juices are excluded.

DIET FOR BREASTFEEDING MOTHERS; example of the menu for a day
  • Breakfast – one quarter of grains and three-quarters of the protein on the plate diameter of 18 centimeters, or in a bowl volume of half a liter of 50 percent milk or yogurt and the same grain.
  • Lunch - 40 percent protein and 60 percent of vegetables on the plate diameter of 23 centimeters.
  • Dinner - 30 percent protein, 20 percent of cereals and 50 percent of vegetables on the plate of the same size.

Physical activity is obligatory in the spirit of the hedonic method, it is essential that it suits you. Al least 15 minutes of brisk walking a day, or the same number of minutes of gymnastics at home.


This diet regulates digestion, prevents diseases such as diabetes, cancer and diseases of the heart. Since that brings solid amounts of dietary fiber, the digestive system is perfectly regulated.

Sonoma diet benefits
  • It is diverse. The richness of fruits, grains, vegetables. Consuming fish and lean meat provides all the nutritional needs of the organism
  • Represented are the foods from all groups with an emphasis on certain foods rich in antioxidants
  • In addition to diet, highlighted is the physical activity which is very important for every weight loss program

Sonoma diet deficiencies
  • The diet has a calorific value
  • No snacks

Diet is an individual thing and can be given only by the expert who has the information about the person and its current state of health;
The goal of a diet is to take off couple of kilograms but with a healthy and balanced diet to maintain the weight and shape a thin waist.

Read necessarily following diet: baby food diet, broccoli diet, Pritkinova diet, diet with 1200 calories, diet of Mayo Clinic, South Beach Diet and others ...